Yoga styles and traditions to complement your practice

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The essence of Yin Yoga is surrender. To balance the heat-building, blood-pumping, strengthening "yang" side of a Vinyasa Flow or Ashtanga practice, Yin focuses on postures that lengthen the muscles surrounding the hips, pelvis, and lower back. Students typically hold these postures for 3-10 minutes per side in order to lengthen the connective tissue that surrounds the joints and increase its elasticity. The elasticity of our connective tissue diminishes with physical activity and aging, which makes Yin essential for injury prevention and joint health. Since a Yin Yoga practice often includes several long, seated forward bending postures, it also restores energy and calms the nervous system. Pure bliss!

Feeling uninspired, or like you're in a rut? Need a practice to get you out of the "same old, same old?" Then this class is for you! Take time to refresh yourself with this sequence full of cross-body movements to help find balance within. Enjoy moderate holds in poses like shoelace, twisted roots, cat pulling it’s tail and half dragonfly. Open your energetic pathways with this practice that awakens your body, mind and creative juices! Props Needed: A strap.
1-2 60 Carole Westerman
Focus on the lines of your body and develop awareness with this classic practice. Address how you set healthy boundaries between yourself and the world around you. Beginning with your feet and ankles, travel up the sides of your inner and outer body. Move through hip opening poses including pigeon, frog variations and full body twists. Release the habit of tension and allow yourself to cultivate suppleness along the lines and edges of your body. Props Needed: A blanket. Props Suggested: A block.
1-2 60 Felicia Tomasko
Come luxuriate in a practice inspired by the longest night of the year and down regulate your entire being with the velvety goodness of yin. Experience longer, deeper holds in poses supported by props, as you focus your mind inward. Many of the postures are related to the water element, inviting fluidity and liquidity into your connective tissues. Leave with a sense of calm and peace, ushering in winter with tranquil, open arms. Props Needed: Two blocks, a blanket and a bolster.
Practice Focus: Seasonal
2 75 Giselle Mari
Reverse patterns of tension caused by repetitive motions with this standing sequence. Begin with a body scan to gain awareness of any tension or stress you may be currently experiencing. Using a wall or door as support, engage in shoulder, wrist and hand stretches that support flexibility and mobility. Incorporate this practice into your daily routine for relief during a break in the workday, or at any other time of day. Props Needed: A wall.
Practice Focus: Beginner
1 20 Felicia Tomasko
There are two main types of chi (energy): hereditary and acquired. Since you have little say in the matter of what you are born with, focus instead on influencing your chi through the acquired route. Utilizing your lungs as your means of chi intake, and then shifting your attention to storing of the chi in your kidneys, aim to increase your sense of vitality. Includes a nice balance of upper body and lower body poses.
1-2 60 Carole Westerman
Reset and cultivate a greater sense of ease in your face by engaging and relaxing the facial muscles with this balancing practice. Bring awareness to the connection between your face, neck and shoulders with gentle focused movements. Practice activating the muscles in your eyes by engaging in stretches that allow tension to release. Maintain the last pose as long as you like. This is a great preparation for meditation.
Practice Focus: Eyes
1 10 Felicia Tomasko
Using props, follow a series of long slow holds in poses designed to encourage circulation of your lymphatic system. Your body's largest lymphatic vessels are in your abdominal region. Bring attention to this part of your body, beginning with slow twists, supported side stretches and activating udiyana bandha. Peak your practice with supported bridge to address your body's core. Develop awareness between the relationship your body has with breath and circulation. Props Needed: A block, a blanket and a bolster.
1-2 90 Felicia Tomasko
Life often moves at a frenetic pace. If it's not your physical body moving fast, then it may be your mind that is on the go all the time. Focus on long holds and deep breath work with an emphasis on low back release. The practice will have you feeling calmer and ready to take on anything that comes your way. Props Needed: Two bolsters, a blanket and a strap.
Practice Focus: Lower Back
1-2 60 Claudine Lafond
A balance of flexibility and strength is needed for both your muscles and connective tissue. Practice focusing more on encouraging strength in your connective tissue, rather than range of motion, with a series of supported, held poses at specific intensities. Build a better sense of elasticity and strength, allowing your body to feel more nourished and supported. Surrender with savasana and appreciate a renewed sense of body awareness. Props Needed: A block.
2 75 Tiffany Cruikshank
After many hours of sitting in the same position, sometimes you need to hit the reset button. Regain a better sense of space and mobility in your hips and low back as you move through seated shoelace on both sides of your body, forward bends, side stretches and a seated forward fold. Come back to this practice after long days of sitting or standing, giving much needed attention to your low back and sacral area. Props Needed: A block and a blanket.
Practice Focus: Lower Back
1 30 Felicia Tomasko
You like your yang! You want vinyasa heat, handstands and arm balances, and you haven't quite caught the Yin bug. Sound like you? If you're a card carrying "Yangster," get ready for 2 minute holds in poses such as sleeping swan, anahatasana and twisting child's pose; chosen to give you a full body "stretch" while awakening your body's meridian lines. Warning: you may like it.
1-2 30 Carole Westerman
In today's busy world, it’s easy to beat yourself up with judgement and expectations. This inner conflict creates a barrier that can hold you back from living a life of gratitude. Develop your own compassion through self-awareness. Using a blanket or bolster, find a comfortable seated position and focus inward to explore self-acceptance and self-love. Coexist in a healthy relationship with yourself and your surroundings. Props Suggested: A blanket or a bolster.
1-2 15 Tiffany Cruikshank

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